10 self-care suggestions during an episode of major depression

Steps to nourish and replenish yourself

During a painful bout of major depression, it can be difficult to even roll over in bed. Self-care gets neglected and you may not know where to begin to make yourself feel better. Aim for small steps to wellness and you’ll feel a sense of accomplishment and victory over the illness. It is important to take good care of yourself and to remember that no step is too small, as long as it is beneficial for you.

If you can make an activity extra special, go ahead and do it! Give yourself permission to indulge in a pleasant activity for a nice pick me up. Sometimes we become uninterested in much and this is certainly a boring and difficult position to be in; if you aren’t interested know that this is only temporary. If you cannot do what you would like to because you are debilitated by the depression, don’t feel badly, this isn’t your fault. It is times like these where it is difficult to know what to do.

Your self-care action plan may look different than this list and that’s okay. You may have to prepare yourself mentally for a few days before you act on your plan. Starting a new routine can be difficult but it can be done! Include goals to improve your hygiene, social interactions and eat a healthy diet. Be sure to keep in contact with your doctor.

10 ideas for self-care when you are depressed

1. Get up out of bed. Make a plan to do one small thing that will help you today. Check your email, check today’s weather, or make yourself a warm cup of tea.

2. Spend time with a pet.Animals provide comfort especially when they are curled up with you in the bed. Play with them and pet them for a little bit for feelings of calm and fun.

3. Listen to music. Learn music from different cultures or listen to your favourite song repeatedly. Music that resonates with you and uplifts you is best.

4. Call or text a friend. It is important for your health to maintain social interactions even if it is just to say hi. Isolation is not good for your health.

5. Take a bath. Bathing doesn’t require a lot of energy that you don’t have; make sure you are alert though, you don’t want to fall asleep in the tub.

6. Order your favourite food. If you can splurge a little and order in this gives your senses some stimulation; the smell, taste and sight of a delicious meal that you didn’t have to make is a nice treat.

7. Watch a documentary. Learn something new while you are in bed. Even if you don’t have the strength to watch, you can listen. This will help take your mind off of you and it gets rid of those despairing thoughts for awhile.

8.Write in a journal. Sort your thoughts out on paper. It will be nice to see how you progress in getting better; it feels good to get all those emotions out.

10. Follow your doctor’s advice. Following your care plan is important to improve your condition as quickly as possible. Ask for help if you need it.

It feels good to care for yourself. You deserve it! Give yourself a pat on the back for your efforts. Your hard work will pay off and you can keep your self respect in tact knowing you are doing the best that you can despite the difficulties.